I was asked this question recently and i didn't really know how to explain it. After all, I have been lucky enough that the ability to kick has come sort of naturally to me. However, kick is one of the most important 'structures' of swimming and is extremely relied upon even in the top top swimmers.
This read will hopefully bring some knowledge and tips to you on how to efficiently, and speedily, kick both in training and, if you race, racing.
freestyle-
for beginners, its important to note that the kick on freestyle needs to be constant and free flowing as well as consistent on both sides so it doesn't necessarily need to take up too much energy in the pool and you can focus more on the stroke and actually moving. To do this, you need to be doing anywhere between 2-6 kicks per arm stroke as well as limiting the knee bending and keeping the ankles loose. Another important thing to note is to keep your feet above the water. A few areas to avoid would be lifting the feet and trying to kick as hard as possible too. try to practice with a kickboard/float and work on ankle flexibility to keep the flowing movement in your legs and feet. Or if you feel you can, try kicking with just one arm extended in what we call a 'body-line' kick drill which helps both balance and kick strength.
the water is your friend. you don't have to fight it.- Alexander Popov
breastroke-
With breastroke its all about the timing and and technique of the kick that will propel you to the finish. the kick starts with the legs in a 'streamlined position' and pointed feet. As you begin to actually kick you bring your heels up to your bum as your knees are just over hip width apart. Your feet must then be turned out as well as your knees and be pushing out in a 'circular motion'. You need to keep this position of flat in your feet as your kick finished with your legs together and in the same position you started in. A tip for this is to concentrate on feet to bum instead of knees to chest. Once again it is important to note that timing, is everything in breastroke- especially the kick.
the more narrow, more effective and quicker you can execute it, the faster you are going to go- Adam Peaty
backstroke-
Like freestyle kick only on your back! backstroke kick uses the same flutter kick technique, both legs parallel, almost straight and quickly 'flutter' up and down with ankles and toes pointed. Backstroke in general uses the core and balance ability to stay on your back at all times. the kick needs to be constant or you may find that your legs will start to sink and your arms start to work harder to keep you moving and also on the water. once again the kicking motion should be from the hips and have 4-6 kicks per arm stroke.
backstroke is a guessing game, just swim until you hit the wall- unknown
butterfly-
the dolphin kick. the kick for butterfly requires undulation and a wave-like motion that starts around the torso area. it travels down your hips and knees until its gets to the feet. you must remember to not originate the kick from the knees. Like breastroke, timing seems to be everything- as soon as the hands come over and enter the water in front of you, your hips should gently get to the surface and then glide forwards as you pull water. another tip is to remember for every pull in butterfly there is 2 kicks to be as efficient as possible. the first when arms are out in front as the second when your arms need to exit the water.
breastroke is an athletic event, butterfly is a political statement -Paul Tsongas
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